P.O.W # 8 (Box jumps, Borage oil and Anthony Cheam)

“3 P’s for Optimal Performance and Health”

PHYSICAL: Box Jumps 

We absolutely love box jumps! We all need speed to bring our strength to new levels and box jumps are the quickest way to get explosive, express power and practice landing softly (sound landing mechanics take a lot of core strength, which is great because its easy to forget about keeping our core activated throughout workouts)

Things to be aware of while completing a box jump

  • Feet are flat while landing.
  • Knees stay neutral (they are not pointing out too much or buckling in)
  • Core is engaged.
  • Shoulders back and chest up.
  • When landing on the box, extend the knees and thrust the hips forward.
  • Eyes are always looking forward or up. You never want to be looking down because thats the direction you will go in.
  • Step back down off the box one foot at a time.

We know box jumps can be intimidating, so try practicing first by placing an object on the floor in front of you and jumping over it, tucking your knees in close to your chest. Once you’ve mastered this you should have no problem taking on the box jump!

              

POTION : Borage Oil (GLA oil) 

Borage oil is a natural substance that provides high levels of the fatty acid called gamma-linolenic acid (GLA), a strong anti-inflammatory found in certain plant oils.

While gamma-linolenic acid is derived from extracts drawn from the seeds of plants like borage (Borago officinalis) and evening primrose, it’s not found in high amounts in the human diet. Therefore, taking a supplement is the way to go.

Borage oil is one of the most popular natural anti-inflammatory supplements because it has one of the highest amounts of GLA of all seed oils, a total of 23%! Whereas, Primrose only has 9% .

Benefits of using GLA Oil

  • PMS symptoms (I did notice less breast tenderness and skin breakouts but still felt cramping.)

       Bone loss and osteoporosis

  • ADHD Symptoms
  • Menopause symptoms
  • Hormonal imbalances
  • Ongoing Fatigue (I have felt less fatigued)
  • Inflammation
  • Arthritis
  • Dealing with Stress
  • Managing Diabetes

I have been using Borage Oil (GLA Oil) now for three weeks and I absolutely love it. Some call it a facial in a bottle and I believe it! Stay tuned for future updates.

PERSON : Anthony Cheam (Life Coach, Personal Trainer and Motivational Speaker)

I have known Anthony since I was 14 years old, thats 14 years! When I was 18 he started to train me. However, through working with Anthony I gained so much more than just a fit body. I was inspired, motivated and driven to be a better version of myself every single day. I couldn’t wait for our sessions together because I would always leave with more knowledge than what I came with. He shaped part of the individual that I am today. He is one of the reasons why I became a personal trainer and why I wanted to work with others to help them to be better versions of themselves.

Since I’ve known Anthony he has gone on to write two books, give a TED talk, hosts numerous teaching events about how to be the best version of YOU and SO much more.

Stay tuned for a guest POW from Anthony soon!

You can find all that Anthony does at:

http://anthonycheam.com/

  (Anthonys Book)

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!

xx

Amanda and Brit 

P. O.W week #3 Metabolism, Push-ups and Coffee

“3 P’s for Optimal Performance and Health”

 

POTIONS: Iodine

Iodine is crucial for proper thyroid function and metabolism. Your thyroid is a major factor in regulating your metabolism, and if your Iodine levels are low, you run the risk of having an underactive thyroid, and therefore a sluggish metabolism. Get your Iodine levels to a good place and you could see an increase in your metabolic rate. It also enhances immune function and prevents brain damage.  Iodine deficiency is widespread, so supplementation is wise**. Physically active people are at especially high risk for deficiency because you lose iodine through sweat. You can get some iodine from seafood, but unless you’re eating it with every meal, you probably won’t get enough.

Dose: 150 mcg to 1000 mcg (1 mg) / day

We use this brand by Trophic

**It’s always best to get your levels checked before assuming supplementation is needed

 

PHYSICAL: Push Ups

A classic, fundamental exercise movement that targets the whole body! You can do them absolutely anywhere, anytime and at any fitness level. The variations are endless and so are the benefits. Wide arms target more chest and shoulders while a closer stance targets your triceps. Check out this tricep/plank variation in our how to video below! This will have you doing full push ups in no time!

Push up

PODCAST: Dr. Bubbs Performance Podcast

Dr.Bubbs is a Canadian Naturopathic Doctor who specializes in enhancing athletic performance. He is the Sport Nutrition Lead for the Canadian Men’s National Basketball Team and Strength Coach. He was introduced to us by fellow fitness enthusiast and health/fitness blogger @Ulitmategrityyz 

This week we’re loving this episode of Dr. Bubbs Podcast as he and Nanci Guest discuss the effects of caffeine consumption, how it differs depending on your genetic make up and how it could benefit ( or inhibit ) your athletic performance. We’re also loving the “lay up” note he includes in the Podcast show notes. This episode features;

“Lay-Ups” in This Episode (quick, simple, actionable items)

1) Drink no more than 2 cups of coffee per day, before noon, to reduce your risk of CVD.

2) 50% of people are slow “caffeine metabolizers”, meaning caffeine levels in the body take 8-10 hours to drop by half. Slow metabolizers may not feel “stimulated” but the caffeine is still blocking the “calming” effect in their body.

3) For the general public, coffee before training is all you need (save your money on “pre-workout” caffeine supplements).

Caffeine “Performance Hacks” from This Episode

1) The most effective dose of caffeine is 3-4mg/kg bodyweight (there’s no additional benefit once dose is greater than 5mg/kg).

2) 10% of population are “ultra-slow” metabolizers and will have WORSE performance when they consume caffeine before training.

3) The more elite the athlete, anhydrous (i.e. supplemental) caffeine is ideal because the caffeine concentration in coffee is highly variable.

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

 

Check back weekly for more!

 

xx

Amanda and Brit